2022 has not been nice to use regarding the cold this year and this is why we need to get on top of our health and keep ourselves in check! It is now a time of uncertainty and it can be quite easy to get sick. Even though it is common for your natural immunity to decrease during this period there are still ways of overcoming this!
Below we have put together 10 ways in which you can improve your lifestyle to ensure you are not calling in sick to work this year.
An Ideal sleep varies from 7-9 hours. This will all come down to how busy you are throughout the day and whether or not you are a shift worker. A lack of sleep could mean a weakened immune system and increased sensitivity to stress!
2. Eat A Healthy Diet (Include Fruits & Vegetables)
A variety in your diet is key, but the most important factor during winter is hitting your micronutrient goals. This means that making sure you are eating enough foods containing Vitamin C, D and B and if not supplementing these nutrients to combat insufficiencies.
3. Get Active!
Being physically active does not mean you have to go to the gym! the best exercise can be something that you enjoy. Whether it be walking or cycling or jumping a rope all types of exercise is great!Other forms of exercise such as Yoga and Pilates are great alternatives to help with flexibility and ensure movement throughout the body.
4. Wash your hands
Hand washing is one of the easiest things to keep on top of! Germs are so easily spread and one of those ways is by touching. Everything that is touched by your hands can then easily be transmitted from surface to surface or person to person!
5. Stay Hydrated
Making sure you are hydrated at all times is a great way of decreasing headaches due to dehydration but also allows the body to flush unneeded toxins through the body.
6. Get Adjusted
Having an adjustment from our chiropractors over winter is an effective way to get the nervous system functioning at its best. It will also decrease the amount of stress you are under
Still Worried and need more Help?
Depending on the severity of your injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint!
We all know that sleep is important. But do we know why? Sleep plays a vital role in both your physical and mental health. It aids the body’s ability to function through a variety processes:
1️⃣ Improved recovery and body repair. Decreased sleep increases the possibility of fatigue and low energy levels. This is explained by the link between sleep deprivation and decreased synthesis of glycogen and carbohydrates stores [used for energy]. It is also believed that a significant amount of growth hormone is produced when we sleep; primarily responsible for muscle growth, repair, bone building and fat burning. Studies have linked increased amounts of sleep with improved athletic performance such as sprint speed and free throw shooting ability in basketball.
2️⃣ Improved cardiovascular health. Decreased levels of sleep has been linked to increased levels of hypertension, increased stress hormone [cortisol] and an increased heartbeat. It’s believed that too little sleep causes disruptions to important biological processes of the body such as blood pressure, and glucose and inflammation regulation. Evidence strongly supports a link between sleep apnoea and compromised heart health.
3️⃣ Decreased weight. Decreased sleep has been linked to decreased activity in the hormones that control appetite. Furthermore, a lack of sleep has been linked to decreased processing of stored carbohydrates. A study conducted in the Public Library of Science Medicine found that individuals who had less than 6 hours of sleep were more likely to have a higher BMI.
4️⃣ Increased immune function. Lack of sleep has been linked to suppressed immune function. Evidence suggests that sleep deprivation decreases the production of infection fighting antibodies and inflammation promoting cytokines. A study published in the Journal of American Medical Association found that almost half the amount of antibodies were produced in sleep deprived individuals [in response to the flu vaccine].
5️⃣ Improved cognitive function. Sleep deprivation has strongly been linked to a decrease in cognitive function and changes in mood.
Working With A Broken Back Is Not Part Of The Job!
Being a Tradesman is a tough gig making it ideal for the body to function at its best during strenuous work hours. It has been estimated that at least 1 in 4 people working in an intensive job suffer from the common neck or back pains.
Some Common Problems Tradesman Experience Include:
Causes Of Common Problems Tradesman Experience Include:
Because of the amount of stress put onto the body from either lifting or straining in certain positions on the job site as a Tradesman it is ideal to know about the triggers beforehand to help minimise these common issues from occurring to you!
Chiropractic Care allows the musculoskeletal system to move more freely and also increase its overall mobility and strength. If a Tradesman is currently suffering from symptoms of either neck or back pain it can be great in not only decreasing pain but also ensuring the body is capable of dealing with the ongoing stressors on the job site!
Some Of The Treatments Offered By Chiropractors Include:
Posture is a clear indicator that tells us exactly how much extra stress the body is under even without strenuous activity. Using our bodies in incorrect ways can cause ongoing issues and chronic conditions to arise long-term. It is common for postural issues to go unnoticed and for this very reason our joints begin to seize up decreasing our overall mobility this increasing areas of degeneration.
Good thing is it is never to late to fix your posture and it can be as simple as adding in chiropractic care into your regime to help decrease the tension throughout those stressed out areas of the body!
Correct Form Whilst technique!
Safe Lifting Vs Incorrect Lifting
Poor lifting form is one of the easiest ways of ruining your back. It is important that the body moves together in a sequence so that the joints within the spine are able to stabilise themselves whilst going from a downlow position to upright. This makes it obvious that we want all of our joints to get behind the lifting including or muscles. To ensure this happens we should aim to lift as close as possible to the body whilst having both feet shoulder width apart lifting as much weight with our legs.
Stretching & Mobility Exercises
The work that most tradies undertake is usually strenuous and therefore stretching before and after work can help decrease the chances of injury.
Some of the most common stretches and mobility exercises include:
(Standing/Seated Ver.1) Move the arm (side needed to be stretched) underneath your opposite armpit
Pull with your other hand from the elbow directly outwards
(Standing/Seated Ver.2) Move your arm over your head (scratch your back)
With the other arm pull your arm to the opposite side (holding just below the elbow)
Teres Minor/Major Stretch Variation 2
Cat-cow
Cat Cow Exercise
The exercise above is great for releasing tension within the upper and lower back. The main goal is to stretch and remobilise areas of restriction whilst also relaxing the body.
To perform this exercise:
Position yourself on all 4’s
The Goal is to arch your back hold the position up to 5 secs with a deep long breath in
Once completed bring your stomach towards the ground out of the arched position and slowly breath out
Recommended Tasks:
Repeat 10 – 15 times
Perform the exercise 3 times.
Rest for 15-30 seconds between exercises.
Complete this exercise twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Lumbopelvic Mobilization – Supine Knee to Chest
Procedure:
Lay on your back (both hips flexed, with feet under knees)
Gently bring one knee to your chest(using your arms for assistance)
Return to the start position and repeat on the other leg.
Knee to Chest Exercise Diagram
Upper Trap Stretch (Neck muscles) Procedure:
(Seated) Reach one hand down by your side to hold onto the edge of the chair (or sit on your hand).
With the other hand, pull your head forwards and across to the armpit – “ear to armpit”.
Trap stretch (Seated)
*Note: If you are suffering from severe neck pain, headaches or migraines and need more than just a good stretch our team of practitioners are always happy to help and bookings are available online 7 days a week!
Age-related, wear and tear on the spine known as disc degeneration.
Micro-trauma and repetitive stress to spinal joints.
Sudden trauma
Sedentary lifestyle
Obesity and smoking
Difference between a bulging disc and a herniated disc
A bulging disc involves the inside of the disc protruding whilst staying inside the borders before the outer layer. A herniated disc protrudes past the outer layer causing compression. Whilst most people suffering with these injuries have symptoms they may vary or even be absent depending on the degree of protrusion.
Symptoms Of A Herniated Disc
Neck disc herniations:
Sharp / shooting pain into the upper back, shoulder blades, arms, hands, and fingers
Numbness or tingling sensation into the upper back, shoulder blades, arms, hands, and fingers
Muscle weakness
Constant neck pain and discomfort
Lower back disc herniations:
Sharp / shooting pain into the lower back, buttock, or legs
Numbness or tingling sensation into the lower back, buttock, or legs
Muscles weakness
Constant lower back pain and discomfort
Loss of bowel and bladder control.
Things To Avoid With Disc Herniations
Running
Jumping
Heavy Lifting
Bending, Twisting or Turning
How can a Chiropractor Help?
Chiropractic care may help decrease the pain from discs that are herniated and may help to reduce the possibility of them happening in the first place. Some ways in which Chiropractors can help assist those suffering from disc injuries include:
If you are someone that is suffering from a disc herniation or bulging disc and doesn’t know where to start our team of practitioners are always happy to help you out!
This exercise is the most common type of exercise for both posture and upper back pain. This is because it is simplistic and is very easy to set yourself up in this position. It also exerts very little energy to complete and has amazing benefits such as decreasing muscle tension, increasing joint and ligament flexibility and relaxing the areas of concern.
To perform this exercise:
Put down a foam roller or rolled up towel on a flat surface.
Position yourself on your back in the middle of the pole
Your head should be on top like in the image above
Ensure your knees are bent for comfort
Try to get your low back as flat as possible to the pole
Position arms outwards in a position you feel the stretch most
Recommended Tasks:
Hold the position for atleast 2-5 minutes
Holding for more than 10 minutes can improve flexibility
Complete this stretch twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Cat-cow
Cat Cow Exercise
The exercise above is great for releasing tension within the upper and lower back. The main goal is to stretch and remobilise areas of restriction whilst also relaxing the body.
To perform this exercise:
Position yourself on all 4’s
The Goal is to arch your back hold the position up to 5 secs with a deep long breath in
Once completed bring your stomach towards the ground out of the arched position and slowly breath out
Recommended Tasks:
Repeat 10 – 15 times
Perform the exercise 3 times.
Rest for 15-30 seconds between exercises.
Complete this exercise twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Brugger’s relief position
Brugger Relief Position
This is a great exercise for desk workers as it helps to open up the shoulders and alleviate tension throughout the shoulders!
To perform this exercise:
Sitting on the edge of your chair
Bring your chest upwards toward the roof.
Pull your shoulder blades together.
Bring your arms out straight and ensure your hands are facig outwards like in the diagram above!
Recommended Tasks:
Hold the stretch for 30 seconds.
Perform the stretch 3 times.
Rest for 15-30 seconds between stretches.
Complete this stretch twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Cobra Pose
Cobra Pose
This exercise is going to help in several ways, including increasing the strength of your postural muscles, stretch the chest, shoulders and abdomen, decrease stress, help improve breathing and lastly, decrease tension in the mid and lower back.
To perform this exercise:
Prop Yourself using your elbows or arms depending on your capabilities.
Recommended Tasks:
Hold the stretch for 30 seconds.
Perform the stretch 3 times.
Rest for 15-30 seconds between stretches.
Complete this stretch twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Child pose with thoracic rotation
Child Pose with Roation
This exercise is great for increasing thoracic mobility while also strengthening the core muscles and simultaneously stretching the chest, shoulders, and thoracic back muscles.
To perform this exercise:
Thread your arm under your torso and out the other side.
Recommended Tasks:
Hold the stretch for 30 seconds.
Perform the stretch 3 times.
Rest for 15-30 seconds between stretches.
Complete this stretch twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Still Worried and need more Help?
Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:
Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
Advice on daily living activities/diet – This enables advice on how to change to make healthy actions into habits and may offer a valuable alternative with potential for long-term impact. (Gardner, Lally & Wardle, 2012)
Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
Chiropractors are allied health professionals who place a large focus on helping people move, feel and function to their greatest potential. Chiropractors use a number of different techniques, such as Chiropractic Adjustments to help make changes to the musculoskeletal system.
People often come to see a Chiropractor for a number of different reasons. These reasons can include neck pain, back pain, headaches, sciatica and more! Chiropractic care may be able to help with these issues by restoring movement in the spine and helping to relieve tension. Some patients seek long term care from a Chiropractor as it may assist in preventing tension and stiffness building to a point that it affects function in everyday tasks.
When it comes to athletes, some athletes prefer to be adjusted by their Chiropractor prior to their competition or game so they are able to perform to their best ability. Adjustments allow full movement throughout the body by decreasing restriction through joints and muscles.
Some Common Areas In Which Chiropractors Can Help Assist!
Chiropractic care may be help athletes in the following ways:
Decreasing muscle tension
Increasing mobility and flexibility
Reduced inflammation
Decreasing pressure off muscles and joints
Increasing blood flow
Decreasing Stress
Increased Energy Levels
Increased range of motion and movement
Improving posture and creating a balance throughout the bodies sytem
Reduction of pain
If you are an athlete wanting a better idea of what we have to offer or help with performing to your best ability without the restriction of muscle and joint tension, consider contacting The Melbourne Chiropractor to get started on your healthcare journey.
Neck Pain is a common issue and can sometimes put us in a difficult position where we start to look at various methods for a quick fix! Many stress in their upper back and neck which is the usual cause of neck pain. When there is an area of weakness of underlying condition muscles tend to get injured as they try to engage to protect the area of complaint.
Muscles that commonly cause pain in the upper back and neck are the trapezius and sub occipital muscles that are found at the base of the skull. These muscles have the ability to bring on unwanted headaches and causes a total restriction in mobility.
How Can Pain In The Neck & Upper Back Be Treated?
Chiropractors have various ways of treating neck pain and this is great for dealing with different neck and upper back pains
Pregnant women frequently get amazing results from chiropractic. Chiropractors utilize specific techniques for adjusting pregnant women. Due to pregnant woman being unable to take medication for pain, the natural approaches of chiropractic are the smarter choice for pregnant women. As of late Obstetricians are also referring to chiropractors due to the effectiveness of spinal adjustments and soft tissue therapy for pain relief.
Treatment before, during and after pregnancy
Congratulations! Pregnancy is an exciting time for you and your family. It’s also a huge learning curve for everyone involved, everyone will face both the expected and unexpected as your body changes rapidly effecting you physically, mentally and emotionally.
Our therapists have been treating pregnancy patients for over 10 years. We offer gentle and specific treatment to address issues such as pain in the joints, spine, muscles and fascia. Our chiropractors, osteopaths and remedial massage therapists can all offer care during your pregnancy. Lower Back Pain is reported to affect between 45% and 75% of women at some stage during their pregnancy. This pain as well as what’s commonly referred to as Pelvic Girdle Pain during pregnancy are common reasons for sick leave, with reports suggesting that over 20% of women take sick leave because of their pain (Bishop, Holden, Ogollah, & Foster, 2015).
During your pregnancy it’s no secret that your environment and mental state are paramount. But when you’re sore all over it’s difficult to stay positive, chiropractic therapy can assist keep the muscles relaxed and body free.
How Can Treatment Help?
Pregnancy Care at The Melbourne Chiropractor offers treatment to help with musculoskeletal types of pain, both prior to and after birth. Treatment may help to relieve back pain, pelvic pain, hip pain, neck pain and associated symptoms that may occur during pregnancy.
Our chiropractors treat the whole body using gentle adjustment, activator stimulation and low force techniques to help improve muscular strength and reduce muscle tension. This will in turn help to reduce stress, anxiety and anxiousness during your pregnancy.
When During Pregnancy Can You Have Treatment?
Our practitioners can work on you at any stage of your pregnancy. Our qualified team offer support and treatment to help with your pain or discomfort.
Our therapeutic treatments for pregnancy includes soft tissue therapy, supplement advice, pregnancy specific stretches, take home exercise program, support cushions, pregnancy cushions and ongoing treatment recommendations.
Pregnancy Symptoms Commonly Treated Be Practitioners
General aches and pains
Nausea or vomiting
Incorrect foetal positioning (breach)
Uncomfortable movement
Swelling
Headache treatment
Pelvic discomfort or pelvic instability
Excessive uterus pressure
Weight distribution issues
Excessive labor time in previous birth
Our Practitioners Aim To Help Manage
Musculoskeletal related aches and pains
Ensuring correct weight distribution for the baby’s growth
Prevent spinal pain
Helps to manage muscular soreness or joint pain
Postural strain or sprains during pregnancy
Labor exacerbated/previous spinal weaknesses or injuries
Pregnancy & Posture
Our practitioners aim to greatly improve nervous system function and musculoskeletal irritation, to allow for better communication around the body and improved posture and weight distribution.
Our treatments during pregnancy care focus towards helping and supporting posture during all stages of growth, change and pressure during your pregnancy. We focus on weight bearing and strength during your pregnancy and birth.
Cracking your neck or back wont cause you to get arthritis although what it can do is stiffen up your joints in the area you are stressing to get that initial “crack”. Usually what happens is when you get that release, is a movable joint that is not restricted is moved into a position its not comfortable in causing areas of restriction above and below the segment to increase in tension and stiffness thus increasing pain in the area overtime. Our Chiropractors at The Melbourne Chiropractor in Broadmeadows are trained professionals at finding areas of joint restriction and in turn moving those joints to free up those stuck area.
Chiropractors are skilled practitioners who have a an understanding of multiple regions of the body. Ways in which chiropractors treat can vary based on symptoms and patient goals and in most cases patients can find themselves feeling better within the first couple of sessions.
Some conditions chiropractors can treat include but are not limited to:
Chiropractic care decreases pain and promotes the bodies natural healing process so that it can repair itself to the best of its ability.
Chiropractic treatment offers the following benefits:
Boost in physical performance (increases mobility)
Improves mental health
Decreases stress
Better range of motion and flexibility
Better sleep
Increased energy
How Can Our Chiropractic Team Help?
Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:
Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
Advice on daily living activities/diet – This enables advice on how to change to make healthy actions into habits and may offer a valuable alternative with potential for long-term impact. (Gardner, Lally & Wardle, 2012)
Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
